06.30.16 Thursday

MOBILITY:
Pectoral Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets

STRENGTH/SKILL:
Spend 5:00 warming up/practicing, then:
EMOM 10 Min:
ODD: 30s Cycling Hang Power Cleans
EVEN: 30s of HS Hold

METCON:
4 Rounds of:
KB Front Squat x 7 on rt arm
KB Front Squat x 7 on left arm
KB Swing x 7 right arm
KB Swing x 7 left arm
Turkish Get-up x 3 ea.
Rest 1:00 between rounds
*Scale weights as needed”

AFTER PARTY:
Plank OFF: Who can hold the longest plank?
_____________________________________________________________________________________
5:30 PM BootCamp Class

METCON:
Partner Chipper WOD:
Team of 2-3 split work anyway:
Row 2000m (min 300m each person per row)
50 Slam Ball Passes (squat then pass)
100 Slam Ball Sit Ups
50 Box Jumps
Row 2000m
*18min Time CAP*

Trivia QOD: How many hot-dogs are consumed on July 4th each year?